Your advice and guidance on my paleo diet.

So I've been doing Paleo diet and a paleo-esque workouts for two and a half months now, I've been trying to increase my knowledge on the subject but only have so much spare time due to having 2 jobs, I've been reading and reading... And reading.
Whilst reading I came upon the information that I should be aiming for a protein goal of 1:1 gram for pound of bodyweight.
I Rhetorically replied to this saying: "Is this really the case? Holy crap!"

Now I don't do a lot of calculating when it comes to food unless I absolutely HAVE to(tedious beyond belief!) but I calculate my actual food intake, give or take 10grams for variation in food producers, and it comes to 110grams, I weigh 170grams, with probably 15-18% bodyfat(I want 10% BDF for my abbs).

After doing some working out I figured if I added a tin of tuna to mid-morning snack, a chicken breast to the afternoon snack and have a tin of salmon a couple of hours after dinner I would come to 184.3grams of protein.

What do you guys think of my own ideas for hitting that goal? Got any better ideas? Possibly some cheaper alternatives that don't involve whey protein or other supplements?

2
Answers

What's in your homemade granola? Is it grain-based or some type of Paleo/meat granola? If it's grain-based, I think if you replaced that with a high protein/fat breakfast of eggs, pork chops, homemade sausage, or a chicken breast you could reach your protein goals and fat loss goals much easier.

Dr. Darden, in the last Classic X you
mentioned that ingesting 300 grams of
protein may be injurious to your
kidneys. What about a man of 170
pounds who lifts weights? Is 170 to
200 grams is too much, let alone say
from 200 to 220 grams of protein? Just
how much protein does a man or woman
need to build muscle?

Charlie

You need a lot less than most
bodybuilders believe. My research
shows that the U.S Department of
Agriculture's recommendation for
protein is on target. They recommend
0.8 grams of protein per kilogram of body weight per day. Thus, at 170
pounds, or 77.3 kilograms, you would
require 61.84 grams of protein a day
(77.3 x .8 = 61.84).

But wait a minute, you must be saying,
I want to build muscle. How much more
do I need?

To answer this question, you have to
go back to the USDA's original
research and determine how they did
their calculations. First, they
established a minimum need for a
reference person who weighed 70
kilograms. Then, they subjected this
data to the bell-shaped curve and
appropriate plus or minus standard
deviations.

The minimum protein requirement for
the reference person was 23.8 grams
daily. This meant that 50 percent of
the population would have their needs
satisfied by 23.8 grams or less of
protein per day. And 98 percent of the
population would have their protein
needs met by 30.8 grams of protein a
day.

Since most people do not consume ideal
compositions of protein foods at each
meal, the USDA added another 30
percent increment to the figure. The
protein requirement per day rose to 40
grams per day, or 0.57 grams per
kilogram of body weight.

And finally, just to sure that there
was no question about the rationale,
the figure was boosted from 0.57 per
kilogram of body weight to 0.8.
According to standard deviations, the
0.8 figure was twice as much as 98 percent of the population actually
needed. The requirements of athletes
and fitness-minded people were also
considered in determining the guide
number.

So, Charlie, even if you are a
high-intensity bodybuilder, it's
highly unlikely that at a body weight
of 170 pounds (77.3 kilograms), you
would require more than 61.84 grams of
protein per day. Remember, the
0.8-gram figure is not the minimum amount, it's double minimum. Even if
you fall at the upper end of the
98-percentile range, all you would
have to do is consume a little bit
more protein (not massive amounts) ???
which you probably already do.
Nutritional studies reveal that men in
the United States average more than
100 grams of protein a day.

Also, you should understand that only
22 percent of muscle is actually
protein. Most of muscle is composed of
water. It takes only a small amount of
extra protein to produce a pound of
muscle, particularly since so little
muscular growth takes place within a
week. Your 61.84 grams of protein a
day guideline will be more than enough
for you to build several pounds of
muscle per week.

I know that for more than 40 years,
almost everyone interested in
bodybuilding has been brainwashed ???
primarily by the manufacturers of
protein supplements ??? to believe that
people who want to build muscle
require massive amounts of protein
each day. Even a few scientists
somewhat and reluctantly agree. But
the vast majority of nutritional
research shows that massive amounts of
protein are not necessary or desirable
to build large muscles.